1. SET BETTER GOALS
Procrastination thrives on the undefined. To defeat it, you need workout goals that are powerful and specific to what you want to accomplish. You need a definite goal. Change the rather vague "I should work out," to a specific goal based on what you want out of your workout program --- becoming stronger, building endurance, losing a set amount of weight or learning how to rockclimb. Then break that larger goal down to specific shorter-term goals that consistently move you to where you want to be. Make sure to measure your progress regularly so you can see how hitting those smaller goals pushes you to your overall goal.

2. WRITE IT DOWN
Take the time to record exactly what you are trying to accomplish and the time limits you have imposed. A good friend of mine, normally fanatical about his workouts, got lazy over the holidays and put on several pounds. The first thing he did when he went back to the gym was write out a contract with his trainer for what he wanted to do and by when. He hasn't missed a day since. Spelling out all the details eliminates the vagueness that makes procrastination easy.

3. SET A FIRM SCHEDULE
Write your upcoming workout times in a datebook or calendar, and stick to them as you would any other appointment. You would never stand up a lunch date or business meeting --- treat your apppointments with yourself with the same respect.

4. TRY A "FIVE-MINUTE" COMPROMISE
When you simply don't feel like working out, tell yourself you'll exercise for five minutes and then if you don't want to continue, you'll stop. Chances are, you will finish the workout. I use a variation on this: I go to the gym after I drop my son off for school --- so I tell myself to go ahead and dress for the Y, but I don't have to actually go. I have never skipped a workout when using this particular strategy.

5. REWARDS AND DENIALS
You should do something nice for yourself when you meet those short-term goals you designed in step one (hint --- this works best if the reward is not chocolate!). You need to acknowledge the progress you are making --- this kindles a desire to make even more progress. Similarly, you can link something you like to do (watch a favorite TV show) with your workouts. We do this to our kids all the time: "You can't play Nintendo until your homework is done." Time to apply the same discipline to ourselves.

6. MAKE IT ENJOYABLE
The reason bad habits are so easy to forge is that they are usually very pleasant in some way. So, try to find the fun in working out --- no, really! First, try to find activities that you like --- swimming if you hate walking, rollerblading or biking if you like speed. The more you enjoy a workout, the more likely you will do it and the longer you will do it. Work out with a friend if that makes the time go faster (just make sure that your friend is as committed to going to the gym as you are!) Put the stationary bike in front of the TV. Mix it up some --- do different kinds of aerobics (this is good for keeping your muscles from getting bored, too!) Join an aerobics class that has a charismatic instructor. I personally couldn't get through my Y time without my music. Find those parts of your routine that you enjoy and emphasize them --- remember, we are going to be doing this stuff for a long long time!

The chief cause of failure and unhappiness is trading what we want most for what we want in the moment!

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